5 x 2 (up to) 90% of 2RM
2 x 10 (or 4 x 5) @ 50-60%
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and “locked out” is not a relative position.
Then, 4 rounds of:
8 Pull-up/ Chin-up/ Mixed grip/ Varied implement
8 Box step @ minimum 3/4 BW
Minimum 1 minute rest
The goal today is 8 challenging reps of each movement with attention to all details and range of motion throughout. Scale box step weight to ability, and change pull-up variation as desired by round- no coasting. Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.